Friday
AM Session Running Intervals
1 2X1600m Run – rest 6 mins – Aim for same time trial miles
2 5 Sets:
1 Min FLR Hold on Rings
1 min rest
PM Session
1 Push Jerk + Split Jerk – Build to a heavy
2 3 Sets:
Back Rack Walking Lunges X 100Ft – rest 30 Sec
8 Dual KB Front Squats @Moderate Load
rest 2 mins
3 24 Min EMOM
Min 1 – 6-8 Burpee BJ Overs (24/20)
Min 2 – 8-10 C2B
Min 3 – 12/9 Cal Row
Min 4 – 3-4 PC + OH (185/135)
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